Safe weight loss is possible only gradually, by following several rules.Proper nutrition, drinking habits, regular exercise, a few SPA treatments and fasting days help you lose weight effectively.You should choose your weight loss method based on your starting weight and health status.
Proper nutrition
The basis of successful weight loss is a balanced, healthy diet.
Popular diets often ignore human needs for vitamins, minerals, fat and protein.As a result of their use, metabolism is upset, hypovitaminosis occurs, teeth, nails and hair die.Strict diets lead to rapid exhaustion and loss of muscle mass.
In order to lose weight gradually and harmlessly, you must follow the following nutritional rules:
- The diet should include light meals rich in protein, fiber and complex carbohydrates.
- The daily calorie content should be approximately the same during the entire period of weight loss (1500-1700 calories).
- The daily diet should contain at least 45-50 g of fat to maintain the normal functioning of the endocrine system.
- Exclude sweets, flour, and fatty sauces from the menu, and limit salt intake.
- Food is recommended to be fried, boiled or steamed.Frying in a dry pan without oil is allowed.
- The last meal should be 3-4 hours before bedtime.
- Avoid hunger, eat small portions every 2-3 hours, preferably at the same time.
- Include a variety of foods, fresh vegetables and fruits in your diet.
- Avoid packaged juices, sweet yogurts, and carbonated beverages.They contain a lot of sugar and calories and cause a spike in blood sugar.
- Drink enough clean water (1.5-2 liters).
Physical activity
To lose weight faster, you need to increase your calorie intake.Training in the gym, swimming pool, regular active team games and dancing will be effective.There are also exercise sets for home workouts.
You can increase your calorie intake in the following ways:
- Walk 5-10 km per day;
- do not use the elevator;
- play outdoor games with children and pets more often.
The heavier the weight, the more gradual and gentler the physical activity should be.Start with easy, short daily walks or short exercises.It is important to adapt to a new lifestyle and get used to stress.This helps to avoid stress and physical strain.
SPA treatments
Massage, sauna, body wraps and other procedures improve the blood circulation and lymphatic drainage of fatty tissues, which promotes weight loss.In addition, the sauna relaxes the muscles, helps to get rid of stress, and removes salts and toxins.You can reduce your weight by 0.5-1.5 kg with a SPA procedure.
You can lose weight by:
- hot and cold packs;
- lymphatic drainage massage;
- vibration massage;
- honey massage.
The procedures can be performed independently or during a visit by a specialist.A course of 7-10 sessions is required to achieve the results.
Please note that these methods of losing weight at home for women have contraindications:
- varicose veins;
- hypertension;
- vasculitis;
- malignant tumors;
- the presence of vascular disorders;
- infectious skin diseases;
- increased body temperature;
- pregnancy.
Water balance
Drinking enough water helps prevent swelling.In addition, the correct drinking regime helps to eliminate acute hunger and prevent overeating.You should drink about 2 liters of water, unsweetened green tea and herbal decoction per day.During training, we must drink in small sips.Please note that it is not recommended to drink tea or water with food - this will strain the stomach wall.
Fasting days
The one-day diet consists of eating 1-2 meals.Fasting days are spent with raw vegetables, fruits, kefir or cottage cheese.The food is divided into 5-6 meals.The total calorie content does not exceed 800-1000 kcal.In order to lose weight, you should go on a short-term diet at least once a week.
The benefits of fasting days are:
- Short-term stress for the body contributes to the reorganization of the structure of metabolism.
- Emptying the digestive system.
- Short-term food restriction cleanses the body of toxic metabolic end products.
- Adaptation to proper nutrition takes place better.
- Unloading helps to get rid of excess fluid and salts.